IT Band and Glute Stretch

An intermediate stretch for the hip abductors.

Movement guide

IT Band and Glute Stretch

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHip abductors

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Half-kneeling hip flexor stretch demonstrated on the 3D figure

3D demoHalf-kneeling hip flexor stretchBeginner · No equipment

Similar move, beginner grade.

This move

IT Band and Glute Stretch demonstrated on the 3D figure

3D demoIT Band and Glute StretchIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Half moon pose (Ardha Chandrasana) demonstrated on the 3D figure

3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Hip abductors.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Couch stretch demonstrated on the 3D figure

3D demoCouch stretchIntermediate · A wall

Single-leg stand demonstrated on the 3D figure

3D demoSingle-leg standBeginner · A wall

Standing Quad Stretch demonstrated on the 3D figure

3D demoStanding Quad StretchBeginner · A wall

Supine hamstring stretch with a strap demonstrated on the 3D figure

3D demoSupine hamstring stretch with a strapBeginner · No equipment

Tree pose (Vrksasana) demonstrated on the 3D figure

3D demoTree pose (Vrksasana)Beginner · No equipment

Browse more

Questions people ask

What muscles does the IT Band and Glute Stretch work?

Mainly the hip abductors.

What equipment do I need for the IT Band and Glute Stretch?

Other / check instructions.

Is the IT Band and Glute Stretch good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Half-kneeling hip flexor stretch.

What is an easier alternative to the IT Band and Glute Stretch?

Try the Half-kneeling hip flexor stretch. It works similar muscles at a lower grade.

How do I make the IT Band and Glute Stretch harder?

Progress to the Half moon pose (Ardha Chandrasana), or add load, range or slower lowering once your form is solid.